Han has over 8 years of fixed income and fintech experience and specialized in corporate bond origination leading $30+ billion in deals for over 40 multi-national corporations. He has a 3rd degree Taekwondo black belt.
Coaches Observation: Han made it his goal to look good at his best friends wedding. In 4 months he lost almost 6kg/13lbs body-fat and was able to fit into his suits more comfortably. At the wedding he received positive feedback from people who had seen him prior to his health coaching. Han added interval training to his fitness repertoire and in 3 weeks was able to improve his cardiovascular efficiency by 12% (as measured by V02 Max change from 33.8 to 37.8 ml/min/kg).
Han’s initial nutrition logging and analysis showed that carbohydrates were a little high and protein was a little low to reach his target body composition. He made the necessary adjustments (daily protein shake/bar, taking his lunch to work, increased his fiber) and saw positive improvements which he tracked using an online spreadsheet. Han’s father gained significant amount of weight in his business career but was later able to lose 22kg/49lbs. His example was a positive motivator for Han.
In his own words, Han describes his journey in becoming healthier and fitter:
Alex is Founder and Principal of an end-to-end product management consulting firm that delivers fund raising, market valuation, and go-to-market leadership. He holds 6 high-tech patents and is the father of three ten-year-old children.
Coaches Observation: In 3 months Alex lost 45.5 lbs (20.6 kg) bodyfat and 6.5 inches (16.5cm) from his waistline. He even managed to lose 4 lbs while on vacation for 4 weeks instead of gaining weight! A self-confessed “pacer”, his main activity was walking — in fact he did his coaching calls with me by cellphone while walking in his local neighborhood. An avid skier, Alex’s mid-term goal is to be fit enough to effortlessly ski several days in a row. Longer term, wants to model positive health and fitness habits for his kids that will form a generational legacy for his grandkids.
In his own words, Alex describes his journey in becoming healthier and fitter:
Tommy is President of family owned specialty construction firm founded in 1977, a husband since 2001, and a dad since 2004. Tommy’s main hobby is driving in sprint car races part time as a semi professional for his family team. He has no regrets that his main occupation is driving the family wall and ceiling business to the head of the pack.
Coaches Observation: In 5 months Tommy lost 12.2 lbs (5.5 kg) bodyfat and 3.5 inches (9 cm) from his waistline. His aerobic capacity (VO2 Max) improved 32% (from 37 to 48.4 ml/kg/min) as measured by timed 1.5 mile runs. Tommy reduced his daily carbohydrates by 40g (from 155 to 115) but still maintains his strength and energy on the job, in the gym, and on the racetrack. Working with a personal trainer he was able to increase his bench press from 250 to 285 lbs.
A self-professed picky eater and dieter since 9 years old, he had a history of “making the number” on the scale followed by a relapse. When I started working with Tommy, late evening stress-eating (due to the pressures of being a CEO) was his first health goal. This was successfully achieved by using a combination of a 5-HTP supplement, Fage yogurt, morning fiber (40g) , chia, paleo crunch, protein shakes and bars, and BBQ. As a result, he was able to order a new racing suit that better fit his improved physique.
In his own words, Tommy describes his journey in becoming healthier and fitter:
Eight Months Later And Still Going Strong
Many of us begin motivated to diet or exercise …. but then taper off …. only to find ourselves back where we started six months later.
So how can we improve, and more importantly how do we sustain our health and fitness for life?
One of the best ways is to learn from those who demonstrate ongoing self-mastery of their health.
Over an 8 month period Ian lost 4″ off his waist, lost 14.5 lbs of fat, and gained 1.6 lbs of lean muscle.
These are Ian’s insights…
From 176 lbs on the left (2/9/17) to 152 on the right (4/20/17)
I have been dieting and training very hard for about 2 1/2 months now in an attempt to lose weight and get my body in shape.
“I definitely feel like my mind is a lot clearer and it’s easier for me to remain focused as a performer.”
Angela is a smart and successful businesswoman, and she also enjoys life to the fullest.
As a client of The Healthy Executive, one of Angela’s goals was to look and feel good participating in Carnival in Trinidad.
You can read about her journey here and see the reaction from her friends and family:
As Redknee’s founder and first employee, Lucas Skoczkowski has been directing the execution of Redknee’s business activities and corporate operations since 1999. In 2014, Lucas was featured in the Global Telecoms Business list of top 100 most influential executives in the telecoms business.
Lucas approached me with dual health and fitness objectives:
- for his executive leadership team (ELT),
- and for himself as CEO.
Both Lucas and his executive team shared several characteristics in common:
- Strong motivation to proactively get results
- Stressful job roles involving constant international travel
- An ethos of continuous improvement in a highly competitive industry
In his own words, Lucas describes his experiences and insights into becoming healthier and fitter:
Increase Corporate Performance By
Increasing Executive Energy
Some executives power through fatigue. Others fall ill. Is the reason solely due to pressure? Hardly. Sustained high achievement demands energy and strength, as well as a sharp intellect. To bring mind and body to peak energy and performance, executives need to learn what ultra-endurance athletes already know: increasing energy is an important antidote to stress, fatigue, and illness.
by Jeff Popoff
Copyright © 2016 The Healthy Executive. All Rights Reserved.
f there is one quality that CEOs seek for themselves and their executives, it is sustained high performance in the face of ever-increasing pressure and rapid change. But the source of such performance can be elusive and seem more fiction than fact. Performance experts have long sought to identify what makes some people stay strong under pressure and others fold. I maintain they have come up with only partial answers: results-based incentives, work-life balance programs, mindfulness-based stress reduction.
The problem with most approaches, I believe, us that they deal with people at the cognitive level, connecting high performance with access to more data or better information. In recent years there has been a growing focus on the relationship between stress, mindfulness, and high performance. Almost no one has paid attention to the role played by physical stamina and fatigue. A successful approach to high performance energy, I have found, must focus on transformation instead of information and take into account the real-word specifics of executive life both at work and home.
My approach has its roots in the decades I spent training as an ultra-endurance athlete and as a senior executive. Several years ago, executives began to ask me to help them improve their stamina, strength, and energy levels. In effect, they saw the connection between high performance at work and high performance in ultra-distance competition. They realized that to perform under pressure for the long haul, they would have to train in the systematic multi-level way that world-class athletes do. I have now tested this transformative energy model on dozens of executives. Their dramatically improved performance and their enhanced energy and stamina confirm my hypothesis of a transformative and concierge model of health and fitness. In the pages that follow, I describe my approach and results in detail.
“Being fit and energetic gives me at least four extra hours of productive time every day” — Richard Branson, CEO Virgin Group
Vishal K is a Chief Operating Officer of a global high-tech company and is responsible for sales, delivery and support organizations. He leads a diverse and experienced team that is responsible for all aspects of the company’s sales, operations and delivery services including professional services and customer support.
Coaching Observations: Vishal started his online coaching with good foundation of nutrition (vegetarian) and aerobic fitness (avid runner and former squash player). His main fitness goal was to develop his strength and lean body mass. He followed a basic but effective bodyweight strength routine. He also incorporated interval training into his regular running routine. His nutritional goal was to improve his macronutrients, specifically increasing protein and decreasing sugar.
Vishal’s composite strength increased an average of 66% based on his following individual measures:
- 117% increase in Pull-ups (from 12 to 26)
- 200% increase in Push-ups (from 6 to 18)
- 33% increase in Squats (from 43 to 57)
- 66% composite increase [(26+18+57)/(12+6+43)]
In his own words, Vishal describes his experiences and insights into becoming healthier and fitter:
Chris M has 25 years’ experience in the IT industry and is Vice President of Human Resources, Integration Management, and Corporate IT & Security.
Coaching Observations: Chris’s health goal was to lose weight and his fitness goal was to run comfortably with less wear and tear on his body. His master goal was eudaimonia, the Aristotelian ethic of “human flourishing” or living well. Chris has a “family centered” heath psychology and this borne out as he became his son’s running coach. While in my program, Chris contracted an acute respiratory illness but he made an expedient and full recovery. In his opinion, the robustness of his health was a key factor in his recovery; this was corroborated by hospital tests of his immune system.
Nutritionally Chris eats well at home and on the road, but finds diet a bit more challenging when his kids are home during school holidays. As a result making Healthy Executive changes to his nutrition, he was able to reduce his weight nearly 20kg (from an all-time of high of 136 to 116kg).
My baseline measurements indicated Chris was physically strong — in the 99% percentile for grip strength and push-ups, and the 95% percentile for aerobic capacity. His sitting-rising test score indicated less than ideal lower-body flexibility (lower back and knees). He improved his lower back flexibility by stretching and rowing twice a week and used an elliptical trainer to work around a recurrent knee injury. Chris does regular strength training and improved his lifting when coached on the “in-roading” technique.
In his own words, Chris describes his experiences and insights into becoming healthier and fitter: